During pregnancy, you may find yourself struggling repeatedly in bed for trying to feel comfy when sleeping. Unfortunately, during pregnancy, your normal sleeping position may no longer be comfortable for you. There are a number of reasons for this new discomfort. However, there are several how to sleep during pregnancy that you can try and can help you get the sleep you really need.
I. Why Am I So Uncomfortable In My Normal Sleeping Positions?
Your body undergoes various changes when you are pregnant. These body changes tend to disturb your sleep. The reasons for your discomfort include:
1. Drowsy All The Time
You will feel very drowsy, especially in early pregnancy. What brings sudden changes in sleep patterns is the rise of the hormone progesterone. This hormone regulates the female reproductive cycle that will make you drowsy. The soporific (sleep-inducing) and thermogenic (heat producing) effects of progesterone make you exhausted, giving the false notion of a flu and lead to fatigue and early sleep onset.
According to Dr. Lee in his research study “Longitudinal Changes In Sleep Architecture During Pregnancy and Postpartum”, moms-to-be will increase total sleep time, but poor quality because they wake up continuously and can’t sleep during pregnancy in the first trimester.
Compared to pre-pregnancy, there is also a decrease in deep sleep. Most pregnant women complain of fatigue, sleepiness, and depression. How much sleep is required for a pregnant woman? Pregnant women need an average of seven to nine hours per day.
2. Discomfort With Body Changes
Your tender and sore breasts make you hard to get a deep sleep. In addition, it will feel less comfortable when your bump starts appearing if you prefer how to sleep during pregnancy to lie on your stomach. What’s the solution?
How to sleep during pregnancy is trying to sleep on your side. This is the ideal sleep positions during pregnancy for your baby’s nourishment. Also, make sure you wear a bra that suits your breasts.
You can wear a maternity sleeping bra or a comfortable sports bra, and use a pregnancy pillow for stomach sleepers to support your sore breast or use also pregnancy sleep aids. In addition, your doctor may prescribe acetaminophen, a FDA Pregnancy Category C drug if breast pain interferes with your sleep.
II. What Are The Best Sleep Positions During Pregnancy?
How to sleep during pregnancy: “SOS” (sleeping on the side) is the best sleeping positions during pregnancy. Even better is you sleep on the left side. Sleeping on your left side will arise the amount of nutrients and blood that reach your baby. Put a pillow between your legs and keep your legs and knees bent.
1. Use the “SOS” position, and try putting a pillow under your belly too if you find that you are having trouble with back pain.
2. You may want to try propping the upper body with a pillow if you experience heartburn at night.
3. You may experience shortness of breath in late pregnancy. Try propped up with pregnancy sleeping pillows or lying on your side.
You can try these suggestions although they may not sound really comfortable, especially if you are used to sleep on your stomach or back. You will find that they work. Remember that you may not stay in one position all night. You may do rotating positions.
III. What Sleep Positions During Pregnancy Should I Avoid?
Sleep on your back: This can cause sleep problems during pregnancy, such as a decrease in circulation to your heart and your baby, low blood pressure, hemorrhoids, the digestive system, breathing, and backaches. This is the result of your stomach resting on major blood vessels and intestines.
Sleep on your stomach: your stomach undergoes physical changes and makes it harder for you to lie on your stomach. This position can cause trouble sleeping during pregnancy.
That’s a review of how to sleep during pregnancy. Notice what best sleeping positions and what should be avoided during pregnancy. That’s what you need if you’re pregnant, while if you’re not pregnant, you can learn how soon would a pregnancy test be accurate to detect your pregnancy.